Protein Made Simple: How Much You Need, When To Eat It, and Easy Ways To Hit Your Target
The short story
If you are active, most research points to a daily protein range around 1.4 to 2.0 grams per kilogram of body weight, spread over the day. Many adults see the best return on gains and recovery up to roughly 1.6 grams per kilogram, with little extra benefit above that for building muscle in most training programs. A simple rule is about 0.4 grams per kilogram per meal across four meals or three meals plus a snack. Plant based eaters can absolutely hit these numbers with a little planning.
RDA versus what active people need
The protein RDA of 0.8 grams per kilogram is the minimum to avoid deficiency for mostly sedentary adults. It is not a target for active people who want to build or keep muscle. Think of the RDA as the floor, not the goal.
If you train regularly, joint position stands from major bodies recommend higher intakes, typically 1.4 to 2.0 grams per kilogram per day. That range aligns with what many Outdoor Squad members find sustainable and effective.
Meta analyses of resistance training show a clear ceiling for hypertrophy around 1.6 grams per kilogram per day for most people, with little extra muscle gain above that. Older adults may benefit from getting to the upper end of the range because they often need a stronger protein signal to get the same effect.
Per meal targets that make life easy
A practical way to hit your daily target is to divide it by meals. Reviews suggest around 0.4 grams per kilogram per meal to maximise the muscle building response, spread across at least four eating occasions. For a 70 kilogram human, that is about 28 grams of protein per meal. Older adults may benefit from meals closer to 35 to 40 grams.
You can do this with normal food. Eggs on toast with a side of beans, Greek yoghurt with fruit and nuts, tofu stir fry with rice, salmon with potatoes and salad, or a chicken wrap and a latte from your favourite Inner West cafe.
Timing around training
You do not need to sprint to a shaker the second your session ends. What matters most is daily total and consistent distribution. That said, getting one of your protein containing meals within a few hours after training is an easy habit that supports recovery. Position stands note that exercise and protein are synergistic, and there is no harm in making your post session meal one of your higher protein ones.
What about plant protein
Plant based meals work beautifully when you aim for enough total protein and include higher protein plants like tofu, tempeh, edamame, lentils and soy yoghurt. Mix sources across the day and you will cover your amino acid bases. If you prefer a supplement, soy or pea blends can help you hit targets on busy days. The big rocks are still the same. Daily total and per meal distribution.
Simple targets by body weight
Use these as ballpark figures, then adjust for appetite, goals and how you feel.
60 kg very active adult
Daily: about 90 to 110 g. Per meal: about 24 g across 4 meals.70 kg active adult
Daily: about 100 to 120 g. Per meal: about 28 to 30 g across 4 meals.80 kg active adult
Daily: about 115 to 130 g. Per meal: about 32 to 35 g across 4 meals.
These sit inside the 1.4 to 2.0 g per kg range and close to the 1.6 g per kg sweet spot from meta analyses.
A week of easy wins that fits Outdoor Squad life
Breakfast ideas
Greek yoghurt bowl with berries and muesli
Eggs on grain toast with avocado and a side of beans
Protein smoothie with milk or soy milk, banana and peanut butter
Lunch ideas
Chicken salad wrap with extra cottage cheese
Tofu poke bowl with edamame and brown rice
Lentil and quinoa salad with feta
Dinner ideas
Salmon, potato, greens and olive oil
Stir fry with beef strips, vegetables and rice
Tempeh tacos with black beans and salsa
Snack ideas
Soy yoghurt and walnuts
Cheese and wholegrain crackers
Hummus and boiled eggs
Protein shake on hectic days
Special cases
Older adults
Going for the upper half of the daily range and aiming for stronger per meal doses can help maintain muscle and function. Think 1.2 to 1.6 g per kg per day for many people, unless your clinician has advised otherwise.
Fat loss phases
Higher protein can help preserve lean mass in a calorie deficit. Position stands note intakes above 2.0 g per kg may be useful for trained individuals during dieting. Do this with professional guidance and do not forget plants, fibre and hydration.
Kidney health
In healthy people, these protein intakes are considered safe. If you have kidney disease, follow your medical team’s advice which may include lower targets.
The bottom line
You do not need to obsess over timing windows or exotic powders. Most active adults thrive on about 1.4 to 2.0 grams per kilogram per day, spread across meals at roughly 0.4 grams per kilogram each. Build your plate around real food you enjoy, add smart training outside, and let consistency do the work.
